Buckwheat Bowl with White Asparagus Skewers
Buckwheat bowl with White asparagus skewers - Asparagus and Buckwheat are a perfect marriage! Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
Buckwheat is a real beauty food, containing vitamin E and silicic acid can make your skin glow and strengthen hair and nails.
This recipe is entirely vegan.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 97.8 μg | (163 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6.4 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ozs Buckwheat
- salt
- 2 heads Bok Choy (10 ounces)
- 1 bunch Radish
- 8 ozs Asparagus
- 4 Tbsps vegan Margarine
- 2 Tbsps Spelt flour
- 4 ozs Vegetable broth
- 3 ozs Soy creamer
- 1 tsp Mustard
- ½ lemon (zest and juice)
- 1 pinch Turmeric
- peppers
- 2 Tbsps olive oil
Kitchen utensils
Preparation steps
Rinse the buckwheat and cook in twice the amount of boiling salted water for 15-20 minutes at low heat.
In the meantime, clean and wash Bok Choy and radishes. Cut the Bok Choy leaves in half lengthwise. Quarter the radishes. Peel asparagus, cut off woody ends, cut asparagus into 2" long pieces and carefully put them on 4 wooden skewers.
For the sauce, heat margarine in a pot. Dust with flour and sauté for 2 minutes at medium heat, stirring continuously. whisk in the vegetable stock and cook for 5 minutes at low heat. Refine the sauce with soy cream, mustard, lemon zest, and half of the lemon juice. Season with turmeric, salt, and pepper.
For the vegetables, heat 1 tablespoon of oil in a frying pan. Sauté the Bok Choy and radishes for 5 minutes at medium heat, then season with salt and pepper.
Heat the remaining oil in a 2nd frying pan. Fry the asparagus skewers on both sides for 10 minutes at medium heat until golden brown. Season with salt and pepper and sprinkle with the remaining lemon juice. Arrange buckwheat, vegetables and skewers in 4 bowls with the sauce.
